Consider the following steps to lose belly fat while cycling: Begin with moderate intensity: When you choose cycling to burn your belly fat, start riding at a moderately intensive pace. You need to ride 80% of the time at a moderate intensity and the other 20% of times at moderate to high intensity.
Consistency and developing a habit of cycling are important for seeing results in fat reduction. Cycling can reduce thigh and belly fat as well as benefiting the circulation of blood around the body, strengthening the heart and other muscles and increasing the metabolism.
The excellent news is that, except for subcutaneous fat, which would be harder to handle, belly fat seems to be the simplest fat to burn. Biking on a stationary bicycle is a great way to burn calories and lose abdominal fat.
Be realistic, if you start by being able to ride for 30 minutes, plan to increase rides by about 15 minutes per week for the first couple of weeks. Maintain a consistent frequency building up to 3 - 4 rides per week, including at least 1 long ride.
Now, let's get to the heart of the matter. Both walking and cycling can help you lose belly fat, but they do so in slightly different ways. Cycling is a more intense workout and burns more calories per hour than walking. Therefore, if your goal is to lose belly fat, cycling may be a quicker route.
Is 30 minutes of cycling a day enough? While we do mention 45 minutes as being a great place to start, 30 minutes daily will certainly make a positive impact on your health as well. You would likely burn around 330 calories in that time period, and that would add up to 2,310 calories per week if you are consistent.
Besides being a recreational activity, cycling is an excellent cardio workout that helps one shed weight and lose belly fat. That said, you should cycle at a certain speed to reap the benefits of belly fat loss.
On an average, one must do cycling for around 20 to 30 kms.
So it will take 4 hours of cycling on a weekly basis to lose 1kg of weight. The longer you exercise the more calories you burn but for the beginner, it is not practical to do cycling for 4 to 5 hours every day. Also, If you have any kind of disease (physically unfit), we recommend taking advice from your doctor.
According to Harvard, riding a stationary bike at a moderate pace will burn between 210 and 294 calories every 30 minutes, depending on a rider's weight. If we take this at face value (without considering the individual), then riding for 1 hour a day would take around 8 days to lose 1 pound.
Biking can help you lose weight, but it depends on how much you do. Cycling at a moderate pace for 30 minutes every day will burn around 300 calories. To lose 10kg, you would need to cycle for about 3 hours every day. However, this is not sustainable in the long term and is not recommended.
For a person of reasonably average size and weight, research suggests you need to cycle 54 hours a month to lose 10 pounds (5kg). This would be close to 2 hours per day.
“Cyclists tend to have leaner legs than upper body, so anytime you do whole-body aerobic exercise you will lose fat everywhere, but it is more concentrated in the areas where the muscle is active.
In a nutshell, the average cyclist will lose 2 pounds (1kg) per week from cycling 20 miles a day. This is at a relatively slow average speed of 20km per hour. The average rider would burn somewhere between 450 and 1500 calories per hour while cycling.
Is cycling good for love handles? Yes, cycling helps you burn your overall body fat, including love handles, and you can expect a significant reduction in visceral fat if you stay constant with your exercise.
Cycling is more than purely aerobic exercise. Your legs can get bigger, your abs more toned, and your arms can get stronger too. Every body shape is different, but cycling will certainly have an effect.
If you exercise regularly, and eat a healthy diet, you can expect to see noticeable results within one month of use. There are a number of factors that can impact how quickly you will see results, including exercise intensity, good form and the bike that you ride.
A simple Google image search of cycling + weight loss showcases hundreds of before and after images of individuals who have lost weight, thanks to regular cycling. A 10 km bicycle ride helps burn around 300 calories which is the same as running on a treadmill at 8 km/h for 30 minutes.
Cycling is great for helping you to achieve a lean and toned physique, especially when paired with other cardio and resistance-based workouts that burn a high number of calories. However, if you want to increase muscle hypertrophy, you will need to incorporate this form of training into your routine alongside cycling.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
Running, for instance, has been shown to burn more calories than any other cardio activity (between 650 to 1,000 calories per hour depending on intensity levels and one's weight), followed by swimming and then cycling. "The more calories you burn, the more weight you will lose," explains Gontang.